The Drawing Board.

The purpose of this log is to track exercise progress, record exercises used for workouts, diet notes, and contemplate non-hormonal and hormonal cycles and theories. Also, I will be recording random brainstorming concerning supplement and diet possibilities for the future. Its main purpose is to record the ideas that haunt my Blackberry's memory.

Note: Training will be updated weekly, this log will serve focus on supplementational purpose.

Currently(Started beginning of October '08): DC Style minus negatives with 3 day training split on MWF. Interest in high intensity and low volume. Interest created by Mike Mentzer Heavy Duty books.
Implementation of stretching, rest pause, and straight sets. I used the DC guidelines and then adapted them to what I feel works my muscles the best.
Pros: High-number of exercises used.

To make things very simple, we can go back to the example of a bodybuilder flexing his lats before the rear lat spread. Every Back exercise should end the concentric phase in a position very similar to this. The shoulders back and pressed down, chest out, head pointing straight ahead, and the pelvis tilted forward, or in other words keeping the natural concave curve of the lower back. In fact, you should strive to keep that arch during any lift.

The next point is kind of tricky and takes practice. It goes back to the lat muscle's ability to draw the shoulder inferiorly. We want to initiate every movement with the lats. Not with our arms, and not with our low back muscles. So if done correctly the weight should move a few inches before your elbow flexes (your arm bends). So, on a pull up you should go from a full hang and be able to raise your body a little before your arms come into play. And on a pull down, you should be able to lift the stack a few inches before leaning back too much or bending your arms.

you need to remember to start the movement with your lats, not your arms or lower back. Move the weight by flexing your lats as hard as possible! As I stated before, the end of the concentric phase should look like a bodybuilder before a rear lat spread. For DB row, the weight should come up to your hip pocket and the lower region of your rib cage, much like you were holstering a gun.

-by eric sadderwhite

Add to chest exercises - DB Pullovers and weighted dips with a 15-20 degree angle to the front(Isolate pectoralis). Remove Cross-overs.
it is important to get a full stretch by taking your arms to at least parallel to the floor so we place the minor group under the greatest tension. On the upward phase we need to remember to draw our shoulders towards our knees to depress the shoulder girdle.